Functions of Biotin
Biotin, otherwise known as Vitamin H or B7, is a water-soluble vitamin which plays a vital role in metabolizing fats, proteins and carbohydrates. It assists in the growth of hair, skin, nails, sexual organs, blood cells and bone marrow; and at a more basic level, biotin is necessary for gene replication.
Biotin Requirements
True biotin deficiency is very rare, as B7 is fairly bioavailable in foods, and exists in bacteria which live in the human gut. Nutritional sources of biotin include milk, Brewer's yeast, organ meats, soy and egg yolk. Large quantities of egg white, consumed raw, will bind to biotin and prevent it from being absorbed by the body. Signs of biotin deficiency include lack of growth and progressive hair loss, worsening in severe cases to the loss of eyebrows and eyelashes.
Marginal or functional biotin deficiency occasionally occurs in pregnant women, athletes, people with type 2 diabetes and those with alcoholism. Biotin supplements are readily available from supermarkets and health food stores.
Biotin supplements are generally unnecessary unless used for therapeutic purposes; however, the vitamin is considered non-toxic even in high doses, and no serious toxicity due to high consumption has been recorded. Many countries do not recommend a daily intake of the vitamin, as sufficient quantities are generally obtained through diet; however, the United States' AI (Adequate Intake) is set at 30 micrograms a day, while the RDA (Recommended Daily Intake) for supplementation is 300 micrograms a day. Biotin works most effectively in combination with other B vitamins, particularly B5 (pantothenic acid).
Uses of Biotin
Biotin supplements have been used to treat a range of conditions:
- Seborrheic dermatitis, or 'cradle cap', has been improved by biotin supplements, particularly when the condition occurs as a result of Phenylketonuria (PKU).
- Type 2 diabetics have successfully used biotin to help stabilise their blood sugar levels.
- Weak fingernails can be strengthened by taking biotin; supplements marketed for Hair, Skin and Nails typically contain this vitamin.
- Hair loss can be successfully combated with biotin supplements, both for men and women. B7 may also help to reverse greying hair in those with marginal biotin deficiency. Haircare products containing biotin are unlikely to be effective, as the vitamin is not readily absorbed through the skin. Large quantities of biotin are usually recommended for hair, skin and nail problems—between 1,500 and 2,500 micrograms a day.
- Low muscle tone and muscle cramps have been attributed to biotin deficiency, due to biotin's role in maintaining the nervous system and converting carbohydrates into energy.
Sarah Tennant - Sarah Tennant is a onetime English major who lives in New Zealand with her husband and two small children. Her interests range from ...
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